Friday 9/08/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
5-10 mins: Clean and Jerk Warmup
B. Every 30 seconds for 6 minutes (12 sets)
1 Power Clean and Jerk
Start at 45%, increase every 3 reps, ending at 65%
Focus on speed
C. Barbell Zombie Squat
2 sets of 10 reps
Rest as needed
Aim for 8/10 RPE
D. Sumo Deadlifts
5 sets of 5 reps
Rest 2 minutes between sets
Use 50-60% 1RM with
Extra Credit - Toes to Bar Skill
Option 1: Beginner
Accumulate 3 sets of:
5-8 arch to hollow on bar (legs together and straight in arch)
5-8 arch to knee tuck (knees up to hip height in front of swing, legs straight in back)
5-8 TTB with straight legs in arch (bend knees to touch bar if needed)
5-8 TTB without looking at the bar (look straight ahead for easier breathing)
Option 2: Intermediate
EMOM x 8 minutes:
25 sec AMRAP Toes to Bar (cap at 75 total reps)
Competition
A. Warmup
0-5 mins: General Warmup
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout Specific Prep
2 sets of:
2-3 dual DB press
10-15 double unders
2-3 V-ups
1-2 shuttle runs
3-4 wall balls
2-3 single arm KB snatches per side
2-3 box jump overs
2-3 dual DB burpee deadlifts
Rest 90 seconds
B. Every 30 Seconds, for 6 Minutes (12 Sets)
1 Power Clean and Jerk
Start at 45%, increase every 3 reps, ending at 65%
Focus on speed
C. Barbell Zombie Squat
2 sets of 10 reps
Rest as needed
Aim for 8/10 RPE
D. Banded Sumo Deadlifts
5 sets of 5 reps
Rest 2 minutes between sets
Use 45-60% 1RM with light band tension to focus on speed off the floor
E. 3 Alternating Sets
E1. Dumbbell Lateral Raises
12-15 reps
Aim for 8/10 RPE
Rest 45 seconds
E2. Wall Sit
Hold for 1 minute
Rest 45 seconds
E3. Max V-Ups
Perform for 1 minute with a 1-second pause at the top of each rep
Rest 45 seconds
F. Part 1
1-2 sets:
500m Ski @ 30-60 min pace
60 sec AMRAP Strict HSPUs
60 sec AMRAP Double Unders
60 sec AMRAP Toes to Bar
60 sec AMRAP Shuttle Runs @ 7.6m x 2
60 sec AMRAP Wall Balls @ 9/6 kg to 3m/2.7m
Rest 3-5 minutes between sets
G. Part 2
1-2 sets:
500m Row @ 30-60 min pace
60 sec AMRAP Single Arm KB Snatches @ 24/16 kg (switch every 5 reps)
60 sec AMRAP Box Jump Overs @ 60/51 cm (must step down)
60 sec AMRAP Ring Muscle Ups
60 sec AMRAP Shuttle Runs @ 7.6m x 2
60 sec AMRAP Wall Balls @ 9/6 kg to 3m/2.7m
Rest 3-5 minutes between sets
